by Hardy
This routine also has an updated version that uses 1RM percentage as basis for calculating weight.
Please see the updated version here: 5×5 for Combat Sports (2-day)
5x5 is one of the most popular beginner strength workout programs in the world. It started with Bill Starr’s old school 5x5 program and has envolved to include many variations. If you’re just starting out, this is a great routine to build muscle, lose fat, and get stronger.
The original 5x5 program is meant to be done 3 days a week, with squats every day. But that can put a heavy toll on the body. Even though a classic 5x5 routine doesn't have too much volume, combined with a high intensity combat sports training regime it can stress the central nervous system so much that one starts seeing diminishing performance and excessive fatigue on the mats or in the ring.
This modified version is for 2 days a week.
You should do workout A and workout B in an alternating fashion. For example:
For more info about the 5x5 for BJJ please see BJJEE.com website blog post on this.
For more detailed info please check out StrongLifts' website. If you're interested, they also have apps available for iOS and Android, you can download them here.
Starting TM is 90% of 1RM.
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.
Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.
Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.
Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.
Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.
Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %
This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.
Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %